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Fibre Fuelled: The Plant-Based Gut Health Plan to Lose Weight, Restore Health and Optimise Your Microbiome

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Vegan pizza, made from whole grain flour. Top with tomato sauce, sundried tomatoes, artichoke hearts, olives, tofu, and arugula(after baking).

All of the following plant-based recipes contain at least 6 grams of fiber per serving. Breakfast, lunch or dinner, and desserts included (yes, dessert can have fiber, too). One of the problems of the American diet is that we eat to feed anxiety and self-hatred, knowing full well that we're poisoning ourselves. Often _eating poorly is the point_. We use food as a proxy for self-harm. This is simply a glimpse into the fiber fueled plan and its healing journey. All things are interchangeable. There is no right or wrong, just you and achieving a healthy gut.As we understand the “what” of fiber, our goal now transitions to understanding the “why” and the “how” fiber works. Join us on a biological journey to discover why fiber is extremely important and how it really works when ingested. Picture (A) highlights an example of a healthy and properly functioning colon. The gut mucus layer is intact and strong as it keeps the bacterial cells above. Picture (B) highlights an example of a comprised gut. The gut mucus layer is weak and degraded, allowing all bacteria to penetrate with some breaking through to the other side (i.e. leaky gut in the beginning stages, IBD in the later stages).

Akkermansia and Bifidobacteria work together to strengthen the gut mucus layer in a synergistic relationship. Here is one example of how I design our meal plan for the week for 2 adults. It is good to make some extra so it lasts for next day lunch or dinner also. This saves some cooking time. These are powerful tools that can properly prime the body prior to starting the Fiber Fueled Diet Plan. This will maximize your body’s ability to breakdown and ferment these plant fibers. It will also allow you to maximize the amount of antioxidants and butyrate produced from the digestive process. There are many side effects of having poor gut health. A relatively common condition is "leaky gut." This is a condition where small pieces of food penetrate the intestinal wall, and enter the bloodstream. They certainly don't belong there. This infiltration triggers a cascade of events - all of which are bad news for us. Ramping up our plant consumption may be met with a bit of an eye-roll. Mainly at the thought of eating countless kale leaves. The key to this approach is realizing the importance of variety, and having an open mind about plants. One of the most extensive studies on microbes, published by Dr. Knight in 2017, shows that the single most significant predictor of a healthy gut microbiome, is incorporating a diverse range of plants into our diets.

Remember that adage about apples and doctors? Well, Dr. B, recommends more than just a single apple a day.

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